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Athlete Date Sort Location Workout Name Description Results
Darrell Bessinger 09/18/2012 Sheepdog CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 21m 05s
Performed as RX
Darrell Bessinger 09/17/2012 Sheepdog CrossFit Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 11m 05s
Performed as RX
Darrell Bessinger 09/14/2012 Sheepdog CrossFit ab monster 4 rounds for time
100-75-50-25

sit ups
flutter kick four count
leg levers		 29m 56s
Performed as RX
Darrell Bessinger 09/14/2012 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 13 rounds 0 reps
Performed as RX
Darrell Bessinger 09/14/2012 Sheepdog CrossFit strength ring dips
5-5-5-5-5		 25 reps
Performed as RX
Darrell Bessinger 09/13/2012 Sheepdog CrossFit None 3 Rounds For Time of:

20 Box Jumps @ 24"
20 Jump Ropes
20 Wall Balls @ 20LB
20 Sit-Ups
20 Burpees		 14m 20s
Performed as RX
Darrell Bessinger 09/11/2012 Sheepdog CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 38m 19s
Workout Scaled
Darrell Bessinger 09/10/2012 Sheepdog CrossFit CrossFit.com 120908 Eight rounds for max reps of:
115 pound Hang power clean, 20 seconds
Rest 10 seconds
115 pound Push press, 20 seconds
Rest 10 seconds

Post total hang cleans and total push presses to comments.		 101 reps
Performed as RX
Darrell Bessinger 09/07/2012 Sheepdog CrossFit CrossFit Total deadlift Deadlift 3RM

 255-275-315-330-345 lbs
Performed as RX
Darrell Bessinger 09/07/2012 Sheepdog CrossFit CrossFit Total weighted push ups 70-95-115-130-135-140-155 lbs
Performed as RX
Darrell Bessinger 09/06/2012 Sheepdog CrossFit CrossFit Total Power Snatch 3RM 135-145-155-165-170 lbs
Performed as RX
Darrell Bessinger 09/06/2012 Sheepdog CrossFit None 7 Rounds
21,18,15,12,9,6,3

Air Squats
Knees to Elbow (Honest)
Ring Push-ups

 10m 56s
Performed as RX
Darrell Bessinger 09/05/2012 Sheepdog CrossFit GI Jane 100 X Burpee Pull-ups 17m 40s
Performed as RX
Darrell Bessinger 09/04/2012 Sheepdog CrossFit CrossFit.com 120904 For time:
95 pound Thruster, 100 reps		 14m 57s
Performed as RX
Darrell Bessinger 09/04/2012 Sheepdog CrossFit CrossFit.com 120904 For time:
95 pound Thruster, 100 reps
 14m 57s
Performed as RX
Darrell Bessinger 08/31/2012 Sheepdog CrossFit CrossFit.com 120819 Five rounds for time of:

5 Deadlift @ 275LB
10 Burpees		 5m 52s
Performed as RX
Darrell Bessinger 08/30/2012 Sheepdog CrossFit Holleyman 30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep		 31m 35s
Workout Scaled
Darrell Bessinger 08/29/2012 Sheepdog CrossFit None 21,15,9

pull ups

push ups on kettle bells

sit ups 		6m 07s
Performed as RX
Darrell Bessinger 08/28/2012 Sheepdog CrossFit CrossFit.com 120821 For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters		 14m 54s
Performed as RX
Darrell Bessinger 08/27/2012 Sheepdog CrossFit strength day pull ups 10 rounds (no time limit)

10 ring push ups strict
5 reverse pull ups
5 kipping pull ups
10 overhead squats @ 45 lbs

 300 reps
Performed as RX
Darrell Bessinger 08/16/2012 Sheepdog CrossFit Death by Pullup With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 11 rounds 7 reps
Performed as RX
Darrell Bessinger 08/16/2012 Sheepdog CrossFit The clean jerk one round for time

20 burpees
run 800 meters
20 clean and jerk @ 135 lbs
run 800 meters
20 burpees		 15m 30s
Performed as RX
Darrell Bessinger 08/15/2012 Sheepdog CrossFit CrossFit.com 120815 Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips		 8 rounds 20 reps
Workout Scaled
Darrell Bessinger 08/14/2012 Sheepdog CrossFit 120116 Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

 6m 34s
Performed as RX
Darrell Bessinger 08/14/2012 Sheepdog CrossFit CrossFit.com 120811 10 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters

Post your choice of exercises and times of each round to comments.		 35m 56s
Performed as RX
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